Comparing Nutrients in 1 kilogram Basil VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Basil	44%	20%	36%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Basil	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	7.93% 230kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	198% 3.16g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	4.14% 3g	56.3% 40.8g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.28% 0.2g	3.86% 2.8g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.2g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 34.4g	g per day for Men 19-50 years
Fiber	42% 16g	87% 33g	38g per day for Men 19-50 years
Protein	56.3% 31.5g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Basil	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	293% 2640μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.4% 9mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.8% 2.1mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	64.6% 0.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	170% 680μg	27.5% 110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	200% 180mg	25.6% 23mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	53.3% 8mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3457% 4148μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	177% 1770mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	428% 3.85mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	396% 31.7mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	499% 11.5mg	72.6% 1.67mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	80% 560mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	86.8% 2950mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	73.6% 8.1mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	25% 921g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Basil VS Cooked Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Basil versus 1 kg of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Basil vs Cooked Frozen Carrots:

• 1 kilogram of Basil has 2.1 times more Vitamin B2, 2.2 times more Vitamin B3, 1.2 times more Vitamin B5, 1.8 times more Vitamin B6, 6.2 times more Vitamin B9, 7.8 times more Vitamin C and 30.5 times more Vitamin K than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 3.2 times more Vitamin A and 1.3 times more Vitamin E than Fresh Basil.
• Both Basil and Cooked Frozen Carrots provide similar amounts of Vitamin B1 per one kilogram.
• Both Fresh Basil as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Basil vs Cooked Frozen Carrots:

• 1 kilogram of Basil has 5.1 times more Calcium, 4.7 times more Copper, 6 times more Iron, 5.8 times more Magnesium, 6.9 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium and 2.3 times more Zinc than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 14.8 times more Sodium than Fresh Basil.
• Both Basil and Cooked Frozen Carrots contain similar levels of Water per one kilogram.
• Both Fresh Basil as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Basil has 7.2 times more Omega 3 and 5.4 times more Protein than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 2.9 times more Carbohydrate, 13.6 times more Sugars and 2.1 times more Fiber than Fresh Basil.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Fresh Basil as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in one kilogram.